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Stay strong and flexible this festive season

Dec 18, 2018

Exercises to reduce the risk of injury this Christmas

For our top tips to reduce the risk of getting or increasing flare ups to your neck or lower back this Christmas, please see our Christmas Survival Guide blog.

Here are some great exercises to keep you strong and stretched out over the Christmas period which can help reduce the risk of injury.

Back Arching (Lumbar Spine Extension)

    
  • Lie on your front.
  • Push up with your arms and arch your back
  • Repeat five times, two times a day.
  • Hold the last position for a 30 seconds

Knee Rolling (Lumbar Spine Rotation)

  • Lie on your back with your knees bent up and feet flat on the surface.
  • Keep your knees together and roll them steadily from side to side.
  • Repeat five on each side, two times a day.
  • Hold the last position for a 30 seconds each side

 

Bridging

  • Start with your back and arms flat on the mat, knees bent and feet planted on the floor.
  • Proceed to slowly raise your hips until your trunk and thighs are aligned.
  • Hold for 10 seconds, repeat five times, two times a day

Superman

  • Reach out opposite arm and leg
  • Hold 10 seconds, five times on each side, two times a day

Back Arching (Lumbar Spine Extension)

 

Lumbar Spine - Back Arching Exercise

  • Move your hips forward
  • Lean back as far as you can.
  • Repeat five times, two times a day

 

Chin Tucks (Cervical Spine Retraction)

  • Sit up tall
  • Keeping your eyes looking forwards
  • Tuck your chin to your chest (make a double chin)
  • Hold 10 seconds, repeat five times, two times a day

 

Shoulder Shrugs + Rolls

                 
  • Shrug your shoulders up towards your ears then relax down
  • Roll your shoulders round backwards then repeat forwards
  • Repeat each exercise ten times, three times a day

If you have any injuries, aches or pains over the Christmas Period we are running a reduced service at our clinics, and appointments can be booked online via our website 24/7.

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